Best 7 Yoga Asanas That Can Give Relief From Lower Back Pain Back in 2022

Lower Back Pain has become a common problem in today’s era. Standing or sitting for a long time causes back pain. Back pain has become such a common problem that people in every household have this problem. 

Many people do not even pay attention to back pain initially, and then this problem starts getting serious. We take many medicines when there is a pain in the back, even if your back pain is cured by medicine for once, but it does not get cured for a long time. The easiest and best way to cure back pain is to do regular yoga.

If you are troubled by back pain, then do these 7 asanas every day.

Nowadays, everyone is troubled by the problem of back pain. And there is a common problem behind this: our lifestyle is very wrong. We have to do all these things right like sitting, sleeping, getting up, etc.

Let us learn these 7 asanas today to get rid of back pain.

1- Balasana (child pose)

 

1. First, lay the mat on the ground, then sit comfortably in Vajrasana.
2. Now taking a long deep breath, raise both the hands directly above the head. Make sure both your hands remain open.
3. Now slowly exhale while bending forward. Remember that you have to turn from the hip joints, not the waist joints.
4. Keep leaning forward until both your hands touch the ground properly.
5. Now give the vaccine to both your palms, rest the elbows and leave the whole body loose.
6. Now slowly take a long deep breath and exhale deeply.
7. Now join your two palms together, place your head in the middle of both hands and come back to the normal position while inhaling.
8. You can do this asana two to three times a day.
9. In this posture, you stay for 1 minute and then come back.
10. By doing this asana regularly, your back pain will go away.

2- Bhujangasana (cobra pose)

 

1. First of all, lay the mat on the ground.
2. Lie down on me.
3. Place both your palms under the shoulder.
4. Keep in mind that the heels of both feet are aligned from behind.
5. After this, take a long deep breath and lift the upper part of the body. Stay on
6. Practice staying in this posture for 5 to 10 seconds.
7. Slowly take long, deep breaths, slowly keep exhaling long deep breaths.
8. Keep in mind that not much emphasis is to be given to your waist. Slowly come back to the normal position while exhaling.
9. You can do this asana two to three times.
10. Practice staying longer in this posture.

3-Pawanmuktasana 

 

1. First of all, sit on the ground and lay it down.
2. Lie on your back on the mat.
3. Now spread both your legs in front. Make some distance between both feet.
4. Now lift your right leg and bend it from the knee.
5. Now lift your left leg and turn it from the knee.
6. Now open both your hands and extend your arms and grab the knees.
7. Hold both your knees so that both the knees are joined together.
8. Now slowly, while pressing the knees, bring them to your chest.
9. Leaving the mother-in-law, put your head between the two knees and put the nose.
10. Stay in this position for 5 to 10 seconds, then return to the normal work.

4-Halasan

 

1. First of all, put the mat on the ground. And lie down on your back.
2. Keep both your hands near the body. Both the palms will be towards the bottom.
3. Now while inhaling deeply, raise both the legs above the ground.
4. Your legs will make an angle of 90 degrees with the waist. All the pressure will be on your abdominal muscles.
5. Now raise both your legs and keep your hands on the core.
6. Keep both your legs straight and bend the waist towards the back and rest the toes of both legs on the ground.
7. Keep in mind that the thumb will touch the ground.
8. Now take a long deep breath and exhale deeply.
9. Now slowly come back to the normal position.
10. In this asana, you practice for 5 to 10 seconds.

5-Mountain pose (Parvatasana)

 

1. First of all, lay the mat on the ground.
2. Now lie down on the mat on your back.
3. Place both the palms in front of the face and slowly come in the position of a mountain while filling the breath.
4. As shown in this photo. Now taking long deep breaths, keep bending your neck towards the ground.
5. Remain in this position for 5 to 10 seconds.
6. Now slowly come back to normalcy.
7. Keep in mind that when you do this asana, your paws should remain on the ground.
8. Slowly doing this asana daily will cure your back pain.
9. You can do this asana two to three times a day.
10. Try to stay in this posture slowly.

6-Makarasana

 

1. Lie on your back on your mat.
2. Lift the head and shoulders off the ground.
3. Rest the chin on the palms and the elbows on the ground.
4. Keep both the elbows together and look forward.
5. Both your heels will remain mixed.
6. Join the ankles to bring more stretch to the spine.
7. If you feel more pressure on your neck, keep your stories a little apart.
8. Now slowly take a long deep breath and exhale deeply.
9. Now stay in this position for 5 to 10 seconds, then come back to normal position.
10. You can do this asana two to four times a day.

7-Marjari Asana

 

1. To do Marjari Asana, first of all, lay the mat.
2. Now sit on the mat with both your knees bent.
3. To do this asana, one can also sit in the posture of Vajrasana.
4. Now keep both your hands on the ground facing forward.
5. Now raise your hips by putting a little weight on both your hands.
6. Now straighten your thighs upwards and make a 90-degree angle at the knees of the feet.
7. In this position, your chest will be parallel to the ground.
8. Now take a long deep breath and exhale deeply.
9. Now take a long breath and tilt your head back, push your navel from the bottom to the top and lift the tail bone.
10. Tilt your head down and try to touch your chin to your chest.
11. In this position, look at the distance between your knees and keep in mind that your hands should not bend in this posture.
12. Stay in this posture for 5 to 10 seconds.
13. You can do this asana two to three times daily.

Before doing any of these asanas, definitely ask your doctor or yoga teacher. Whatever asanas are, when you do these asanas in the beginning, then do it only under the supervision of a yoga teacher.

You can also read – Yoga for Beginners: A Complete Guide to get Started in 2022